Category Archives: Yummy Healthy Recipes

Eggplant Zucchini Parmesan

This recipe was published in Women’s Health magazine.  It provides protein, antioxidants, heart-healthy fats, calcium, fiber, Vitamin C and iron, all in an updated version of the classic dish.

Ingredients

1 large eggplant

2 zucchini

2 T. olive oil, plus more for roasting vegetables

1/4 t. sea salt

1 c. low-fat mozzarella

1 c. freshly grated parmesan

1/4 c. chopped fresh oregano

3/4 c. quinoa

1/4 c. chia seeds

1/4 c. fresh basil

1/4 t. freshly ground black pepper

1 jar marinara sauce (24 oz), no salt or added sugar

2 c. fresh spinach

Prehat oven to 400 degrees.  Peel the eggplant and zucchini and slice lengthwise.  Brush both sides with oil and arrange on a baking sheet.  Sprinkle with salt and roast until tender, about 12 to 14 minutes.

Combine the mozzarella, half the Parmesan, and oregano.  Separately, mix quinoa, chia seeds, remaining parmesan, 2 T. oil, basil and pepper.

Spread half the marinara in a baking dish.  Layer with half the vegetables, spinach, and cheese-oregano mixture.  Repeat.  Top with quinoa blend and bake for 25 to 30 minutes.

 

White Turkey Chili

White Turkey Chili

whitie chili

This recipe comes from Ellie Krieger’s cookbook, “So Easy”.  Ellie is a registered dietician, ccokbook author and host of “Healthy Appetite” on the Food Network.  Because she is an RD, she always gives the nutritional information for all her recipes, which I love.  I have made this chili many times, my husband loves it, and it is a nice alternative to the traditional red chili.  And of course, it’s healthy – high in protein and fiber, low in sodium, and delicious.  For me, squeezing the lime wedges into the chili puts it over the top!

Ingredients

1 tablespoon olive oil
1 medium onion, diced (about 1 1/2 cups)
2 stalks celery, diced (about 1/2 cup)
3 medium poblano peppers (about 4 ounces each), seeded and white ribs removed, finely diced (about 1 1/2 cups)
1 clove garlic, minced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper, more to taste
1 pound ground white meat turkey
2 (15.5-ounce) cans white beans such as cannelini, preferably low-sodium, drained and rinsed
4 cups low-sodium chicken broth
3/4 teaspoon dried oregano
1 (15.5-ounce) can hominy, drained and rinsed
Salt
1/4 cup nonfat plain Greek-style yogurt
2 tablespoons chopped fresh cilantro leaves
Lime wedges


Directions
Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, celery, poblanos, and cook, stirring occasionally, until the vegetables are soft, about 8 minutes. Add the garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds.

Add the ground turkey and cook, breaking up the meat with a spoon, until the meat is no longer pink about 2 minutes. Add the white beans, broth and oregano. Cook, partially covered, stirring occasionally, for 25 minutes.

Add the hominy and salt and more cayenne pepper, to taste, and continue cooking, partially covered, 10 minutes longer. Ladle into individual bowls and top each serving with 1 tablespoon of yogurt and 1 1/2 teaspoons of cilantro. Garnish with a lime wedge.

Makes 6 servings; 1-1/2 c. each
Per Serving:
Calories 320; Total Fat 6 g; (Sat Fat 0.5 g, Mono Fat 2 g, Poly Fat 1 g) ; Protein 31 g; Carb 37 g; Fiber 9 g; Cholesterol 30 mg; Sodium 310 mg

 

Apple, Cabbage and Carrot Chopped Salad
This recipe is from Eating Well magazine. It is a beautiful twist on a slaw – colorful, nutritious and delicious! Don’t save it just for summer with the burgers and dogs – the hint of cinnamon in the recipe makes it a wonderful fall side dish as well.
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Ingredients

2 1/2 tablespoons extra-virgin olive oil
1 tablespoon orange blossom water or orange juice
2 teaspoons white-wine vinegar
1/2 teaspoon kosher salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cumin
3 cups shredded carrots (3-4 medium)
1 cup chopped red cabbage
1 large crisp red apple, chopped
1 cup sunflower sprouts
1/2 cup fresh cilantro leaves
3 tablespoons sunflower seeds, lightly toasted
Freshly ground pepper to taste
Lime wedges for serving

PREPARATION
Whisk oil, orange blossom water (or orange juice), vinegar, salt, cinnamon and cumin in a large bowl.
Add carrots, cabbage, apple, sunflower sprouts, cilantro and sunflower seeds; toss to combine with the dressing. Season with pepper. Serve with lime wedges, if desired. Makes 6 servings.

NUTRITION
Per serving: 124 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 7 g total sugars; 2 g protein; 3 g fiber; 137 mg sodium; 305 mg potassium.

 

Curried Lentil Stew

After a breast cancer diagnosis, some people decide to eat a more vegetarian-based diet. I found this AMAZING recipe out of the Trader Joe’s Skinny Dish cookbook. With surprisingly few ingredients, it packs huge flavor and is absolutely delish! It’s a super easy, vegetarian one-pot meal full of fiber, protein, Vitamins A and C, calcium and iron. Enjoy!

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Curried Lentil Stew

1 T. olive oil
1 small onion
2 cloves garlic, minced
2 T. curry powder
2 T. turmeric (I added this for the anti-inflammatory bonus)
3 c. filtered water (I use non-filtered)
2 tomatoes, chopped (I used one BPA-free can of No Salt Added Organic Diced Tomatoes)
3 carrots, diced
3 celery stalks, diced (preferably organic)
1/2 of a 16-oz bag of kale, collard greens, spinach, or other dark leafy green, ripped into pieces
2  17.6 oz packages of Trader Joes Steamed Lentils, or 5 cups cooked lentils
1 t. salt

In a large pot over medium high heat, saute onion, garlic, curry, and turmeric in olive oil until onion is translucent, about 4 min.
Add remaining ingredients and bring to a boil. Reduce heat to a simmer and cook, covered, 10 minutes. Serve hot.
Store leftovers in refrigerator for up to 5 days, or in the freezer for up to 2 months.